Teenagers (12- 18 years old) include adolescence and adolescence, which is equivalent to junior high school and senior high school. By puberty, height and weight have entered the second surge period and entered the primary school stage. During this period, the surge period of girls began at the age of 10- 12, and the surge period of boys began at the age of 12- 15. Before puberty, the ratio of fat and muscle to body weight is similar for boys and girls. After puberty, the fat of girls increased to 22%, while that of boys was 15%. At this time, the fat-free weight of boys is about twice that of girls. Puberty gonads gradually mature, and sex hormones promote the development of reproductive organs, and secondary sexual characteristics appear. Teenagers have enhanced their abstract thinking ability, active thinking, strong memory and mature psychological development.

What are the nutritional needs of teenagers?

The demand for various nutrients reaches the maximum in adolescence, and gradually decreases with the continuous maturity of physical development. During the growth and development, the energy and protein of teenagers are in a normal balance. The increase of skeleton in adolescence accounts for about 45% in adulthood. The calcium nutrition in adolescence determines the peak bone mass in adulthood. Teenagers with high calcium intake every day have higher bone mass and bone density than teenagers with low calcium intake, and the risk of osteoporotic fracture decreases after entering old age. Adolescent boys get more muscles than girls, and myoprotein and hemoglobin need iron to synthesize. Due to the rapid growth and development, the storage of zinc in teenagers increases, so it is necessary to increase the intake of zinc. The incidence of goiter caused by iodine deficiency in adolescence is high, so attention should be paid to ensuring iodine intake in this period.

What are the reasonable dietary principles for teenagers?

Teenagers need a lot of energy, about 400-500 grams of cereal every day. Because of the different amount of exercise, you can choose to process rough cereal and some B vitamins. Make sure to eat enough fish, poultry, eggs, milk, beans and fresh fruits and vegetables. Among them, the high-quality protein should reach more than 50%, and the daily supply of fish, poultry, meat and eggs is about 250g and milk is about 250ml. Eat about 500g of fresh vegetables and fruits every day, including not less than 300g of green vegetables.

Teenagers should pay attention to the following matters:

① Take part in more sports activities to reduce the probability of obesity;

② Supplementing sufficient protein and minerals to ensure the growth and development of the body;

③ Avoid blind dieting and ensure the normal growth and development of the body.

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